How to prevent osteoporosis (I)

These are the advises the American  College of Rheumatology suggests to prevent osteoporosis:

- Make sure you get enough calcium in your diet or throughout supplements (about 1000-1200 mg / day, but depending on your age). 

- Get enough vitamin D (400-1,000 IU / day, depending on your age and level of vitamin D in blood controlled by your doctor).

- Stop smoking.

- Avoid excessive alcohol intake: no more than two or three swigs a day .

- Do weight-bearing exercises. Try at least two hours per week (30 minutes a day, five times a week or 50 minutes a day, three times a week), or as much as you can. Exercises which can improve balance, like Tai Chi or yoga, can help prevent falls.

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Photo taken by Tom Thai

Shreyasee Amin, 2012. American College of Rheumatology.